WOD 09082014

Main – CrossFit

9AM SWOD/WOD

Back Squat (5)

Find your 5RM
-then-
4×5 @ 90% of above.

*do not use your previous 5RM. Find a 5RM “for the day.” If you’re feeling good, you’ll match or PR and be calibrated for the day to hit the 90%. If you’re feeling under recovered then your 5RM for the day will be lighter and so will your 90%.

Weighted Pull-ups (5-5-5-5-5)

10am Community WOD

Metcon (AMRAP – Rounds)

15 Rounds = EMOTM
5 Pull Ups
10 Push Ups
15 Air Squats

*if you don’t finish a set within the minute – the minute you will not do above reps but complete 7 burpees for that round, then return back to normal rep movements for the next round.